The plan to keep your weight will be easy. You have to vary the foods you take, grain foods, avoid fat and sugar, and moderated by the amount of salt and sodium you consume. Drink 4.7 glasses of water, milk or fruit juice daily. The exercise will help keep your weight and have the heart and lungs in shape.

Take foods from each group every day:

BREAD, CEREAL AND GRAINS
(6-11 servings per day)

* A slice of bread
* Middle bread hot dog or hamburger
* Half cup of rice or pasta
* Potato 7.5 cm
* Between half and one cup of dry cereal
* Half cup of cooked cereal
* A small roll

PLANT
(3-5 servings per day)

* Half cup of cooked vegetables or one cup of raw vegetables. Included among them a dark green vegetable, yellow or orange each day.

FRUIT
(2-4 servings per day)

* An apple, peach, orange or pear sized
* One cup of chopped berries or melon
* A small banana
* Between half and one cup of fruit juice
* Take a daily food or drink high in vitamin C (orange, grapefruit, strawberries …)

DAIRY
(2-3 servings per day)

* One cup of milk or yogurt
* A thin slice of cheese
* Half cup of cottage cheese

MEAT, POULTRY, FISH, DRY BEANS, EGGS AND NUTS
(2-3 servings per day)

* A serving of meat, fish or poultry
* Half cup of cooked dry beans
* One large egg is a whole lot. Limit eggs to four a week.

FATS, OILS & SWEETS
(0-3 servings per day)

* One teaspoon of oil, margarine or salad dressing or an eighth of an avocado.
* Half cup of the dessert of your choice 2-3 times per week.

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